Loaded Baked Potato
Baked Potato (Kumpir) Calories, Nutrition Facts and Health Benefits
Baked potato, also known as “kumpir” in Turkish cuisine, is a delicious and filling dish made by baking a whole potato and mixing it with various toppings. It’s rich in carbohydrates, fiber, vitamins, and minerals, making it a good source of energy. Depending on the ingredients added, its calorie content may vary. With balanced toppings, it can be both a nutritious and satisfying meal.
Calories and Nutrition Facts
| # | Portion | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium | Potassium |
|---|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 135 kcal | 20.5 g | 3.1 g | 4.2 g | 2.3 g | 280 mg | 410 mg |
| 2 | 1 medium baked potato (approx. 350 g) | 470 kcal | 71.8 g | 10.9 g | 14.5 g | 6.5 g | 980 mg | 1430 mg |
Health Benefits of Baked Potato (Kumpir)
- Rich in potassium, which supports muscle and nerve function.
- When baked instead of fried, it provides energy with lower fat content.
- Contains dietary fiber that supports healthy digestion.
- Adding vegetables as toppings increases vitamin and mineral intake.
- Homemade versions are healthier compared to fast-food alternatives.
Serving Suggestions
- Can be topped with yogurt, corn, olives, tuna, or boiled vegetables for a balanced meal.
- Reduce butter and cheese to lower the calorie content.
- Ideal as a main dish for lunch or dinner.
- For lighter meals, choose smaller portions and load up on vegetables.